Friday 12-12-14

Warm up

2 Rounds 

200m Run

15 OHS 

10 Groiners (each side)

Shoulder mobility 

Dynamic Stretches

Skill– 

Movement Prep

Conditioning

At 0:00 

150 Wallballs (20#/14#)

At 8:00

Rest 2 mins

At 10:00

2 Rounds 

400m Run

15 OHS (95#/65#)

At 16:00

Rest 2 mins

At 18:00

30 Clean and Jerks (95#/65#)

At 22:00

Rest 

 

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